Being called “skinny fat” ranks pretty high on the list of gym slang insults. The actual physical appearance of skinny fat is barely detected until you remove your shirt. There the truth is unveiled.

To the uninformed, skinny fat means you look skinny but have a high body fat percentage. It may not be a lot of fat that you actually carry, but it can still be uncomplimentary and make you feel self-conscious.

Tricks to lower body fat

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Not to worry though because we are going to clean that problem up right here and now!

1. Restructure your diet

Chances are you do not have a ton of weight to actually lose so there is no need to cut way back on your calories. However, you are best served feeding your body nothing but high-octane fuel so it responds well to exercise – we’ll get to that in a minute.

Eat foods that are packed with nutrients and good sources of protein, carbs and fats like lean meats, eggs, fish, nuts, seeds, fruits, vegetables, whole grains and beans.

2. Drink water as your only beverage

Water is colorless, calorie-free and refreshing. It also helps flush toxins from your system and hydrates your body.

lower body fat_2Replace all the beverages you currently drink that contain calories with water. Make sure to especially drink it before, during and after your workouts.

3. Eat frequently

Your overall goal is to keep your appetite under control throughout the day. The best way to do this is by eating small, balanced meals every two to three hours.

A whole grain wrap with salmon and an array of vegetables is a good example of a balanced meal.

4. Lift heavy weights

Muscle is metabolically active tissue

This simply means it burns up a lot of calories just to stay preserved. Add a few slabs of muscle to your body and you will not only shed some of the remedial fat, but you will also make yourself look really good.

Make sure to choose your exercises well 

Don’t waste time with single-joint movements that only work one muscle at a time. They won’t give you as much of a bang for your buck, plus they won’t burn as many calories.

Instead, opt for compound exercises: compound exercise activates more than one muscle and joint at the same time.

A bench press is an example

You end up utilizing your elbow and shoulder joints, which in turn work your chest, shoulders and triceps.

If you brace your abdomen while pushing the weight up – which you should always do – then you will also recruit your rectus abdominis. That’s the big strip of muscle where the coveted six-pack appears.

lower body fat_3In addition to bench presses, include exercises like rows, pull-ups, deadlifts, squats and military presses. Feel free to use barbells or dumbbells.

Both are types of free weights which also help increase muscle fiber recruitment because you need to steady them by contracting nearby stabilizers.

5. Run sprints

Nothing can abolish skinny fatness better than good old-fashioned wind sprints. The fun part of these is, due to their extreme nature, you do not have to spend a ton of time exercising. The rule is, the more intense the exercise, the shorter amount of time you need to do it.

Sprints supercharge your metabolism for 24-plus hours and they also cause you to release a high amount of testosterone and human growth hormone.

Both components lead to lean muscle mass gain.

Start your sprints with a light warm-up and then put the hammers down as hard as you can for 20 to 30 seconds. Rest for about 60 seconds and repeat. Alternate back and forth until you’ve completed 10 to 12 sprints and do a light cool-down.

On a side note, you will be pleasantly surprised at how good an ab workout you receive.

And if running isn’t your thing, choose any form of cardio. It’s not so much the running as it is the intensity that matters most.

Wrap-up

It’s a good idea to get your body fat percentage taken before you start your program. Then once you have followed my instructions for about four weeks, get it taken again. This way you can keep track of your progress.

Let me know if you need any more assistance. I have this dialed in really well so I can definitely help you.

And remember that you will need discipline and you have to want it. Just don’t get too discouraged if you do not experience results right out of the starting gate. It can take a while for changes to be recognized.

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